This is a list of nutritional supplements, functional foods, and prescription drugs researched by 5 Minute Health.
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This website should not be used as a substitute for medical advice.
Alpha Lipoic Acid (ALA) – A powerful, fat and water-soluble antioxidant that can enter the mitochondria and protect against free radicals that can damage DNA and tissues. Common dose: 100 – 400 mg per day. Buy: ALA Powder (cheaper), Capsules, R-ALA Capsules
Boswellia – A strong anti-inflammatory that can inhibit TNF-a, Nf-KB, and COX-2. It may not be wise to take with aspirin, because COX-2 inhibition may exacerbate stomach problems caused by aspirin. A potentially better aspirin alternative is willow bark extract, since it has less of a risk of stomach problems and has other constituents that may aid health.
Green tea extract – Lowers blood sugar spikes from meals by inhibiting a-amylase, increases liver detoxification by upregulating glutathione transferase, increases norepinephrine and dopamine production by increasing COMPT activity. Common dosage: 500 mg per day
Lithium – Low doses have been shown to increase autophagy while limiting side-effects traditionally found at higher dosages. Good source of lithium include: trace mineral drops or capsules Common dosage: 5 mg per day
Modified Citrus Pectin – Helps remove heavy metals from the body. May best to take before meals to bind heavy metals before they’re absorbed.
Resveratrol – Found in red wine in trace amounts and Japanese knotweed. It boosts SIRT1 activity which is a gene that influences longevity by increasing autophagy.
Rhodiola – A herb legend to be used by the Vikings before battle. It increases energy, likely by boosting dopamine and improving the health of the microbiota. It also influences heat shock proteins and extends longevity in rodents. I like the Kare n’ Herbs brand
Phosphatidylserine – Found in high quantities in our brain. It can be synthesized from other phospholipids, but this process appears to decline with age. It aids cognition and provides building blocks for the lipids in our brain cells. It also lowers cortisol significantly, which may aids sleep and reduce some of the negative effects of stress or too much caffeine. common dosage: 100 – 300 mg per day
Pine Bark Extract – Boosts nitric oxide production in our endothelial cells, which helps to keep our vascular system health, and improves blood flow to the brain. The polyphenols and tannins it contains likely also benefit the microbiome.
Pomegranate Extract – May aid mitophagy and mitochondrial biogenesis, which benefits our energy production and reduces many age-related diseases that stem from poor metabolic health. This action is mediated by Urolithin A, a bacterial metabolite produced by our gut bacteria when they metabolize the gallic acid found in the pomegranate extract. Common dose: 250-500 mg per day.
Pterostilbene – Found in trace amounts in blueberries and other plants. This molecule is a better absorbed, longer-lasting cousin of resveratrol, which likely has many of the same longevity benefits. Common dose: 50 mg.
Magnesium – Essential for hundreds of reactions in the body. It helps to maintain healthy bones, DNA, muscles, and works as a muscle relaxant. David gets his magnesium from a high intake of dark green vegetables, trace mineral drops, and magnesium citrate – a highly bioavailable form of the mineral. Common dose: 200-400 mg per day. Buy: Magnesium Glycinate Capsules, Calm Magnesium Drink (Powder)
Quercetin – A powerful flavanoid with many different mechanisms of action. Shown to help with allergies, inflammation, and removing senescent cells (non-dividing, inflammatory cells) from the body, making it one of the first senolytic supplements. It also impacts SIRT1 and boosts autophagy.
Willow Bark Extract – Contains salicin, an anti-inflammatory molecule similar to aspirin, and also contains other polyphenols which may prevent stomach lining damage. Willow bark extract was shown to extend the lifespan of yeast by 475%, making it the most potent longevity extender in this model organism to date (R)!
Functional Foods and Spices:
Blueberries – A rich source of proanthocyanins and polyphenols, and relatively low in fructose compared to other fruits. The 1 lb bags of wild blueberries from Trader Joe’s are a wise choice.
Cinnamon – Lowers blood sugar by improving insulin sensitivity. Make sure to buy Ceylon cinnamon if you use it daily because other types of cinnamon are higher in cinnamaldehydes, which may reduce Alzheimer’s incidence, but also damage tissues over time.
Oregano – Contains thymol, a powerful antibiotic, which may also improve the microbiome
Probiotics – May aid digestion, improve our immunity, influence our brain health (via the vagus nerve), and produce metabolites that feed our large intestinal cells, impact our epigenetics, and make us feel good.
Psyllium Husk – A relatively cheap fiber source. It will expand to many times its size when put in water. Likely benefits the microbiota and aids weight loss by increasing satiety.
Salmon/sardines – High in DHA and EPA. Low in mercury and other toxins common in larger fish.
Stevia – A plant that contains steviol, and reb A, sweeteners with a long history of human usage. May increase hunger and decrease insulin sensitivity, like other sweeteners.
Trehalose – A natural sugar that insects use to power their flight. This sugar is two glucose molecules bonded together, it’s been shown to induce autophagy, so it may influence longevity and brain health. Common dose: 5 grams/ day
Vitamins and Minerals:
Vitamin C – Important water-soluble antioxidant, aids in collagen synthesis, and neurotransmitter production. However, too much vitamin C can inhibit endogenous antioxidant production by limiting hormetic benefits from exercise and other beneficial stressors. Common dosage: 500-1000 mg/day (250-500mg 2x per day)
Vitamin D – Shown to influence over 300 genes, some of which regulate mood, autophagy, stem cell function, brain health, and longevity. Common Dose: 2000iu to 5000iu per day (get your levels checked before and after dosing).
Vitamin E – Found in many nuts and seeds. Natural sources contain a mix of different tocopherols, which have differing affinities for specific oxidants. Aim to get a variety in your diet or supplement. Common dosage: 200-400 mg per day
Vitamin K – K1 is found in dark leafy greens, it helps with blood coagulation and other functions. K2 is found in fermented foods and is produces to variable amounts in our guts by different microbes, but it may be best to eat fermented foods occasionally to ensure a sufficient dosage or supplement with k2 (mk7 k2 derived from natto seems like a good source). K2 helps with proper calcium metabolism, bone formation, and appears to help prevent calcification of the arteries and other soft tissues. Common k2 dosage: 70 mg per day
Selenium – A trace mineral that is required for multiple antioxidant molecules in the body, such as SOD. May also prevent mercury toxicity if you eat a lot of seafood, by competing with mercury for spots in the body. Found especially abundant in Brazil nuts. Eat 1 to 2 nuts per day. Common dose: 200-400 mcg (micrograms, not milligrams) per day
Cholestyramine – Binds cholesterol and allows for its excretion. It could be useful for removing certain toxins that linger in the bile.
More supplements coming soon. If there any supplements you think should be listed here, please email us at email@example.com